Page 156 - Sky runner

2 MARJARYASANA VARIATION
– CAT POSE WITH TWIST
With a a a a a stiff thoracic spine being common among not only runners but also skiers office workers and others this is is is an an incredibly good exercise It chal- lenges you in in fin a a a a a a a a comfortable way Even though my upper body is is very stiff I find this pose manageable The thoracic spine gets a a a a a a a stretch as do the triceps and biceps Start in in in the the cat pose Inhale and and bring bring your your right arm up up Then bring bring it under your your body body Fold the the the upper body body forward in in in this twist and breathe Notice how the the thoracic spine loosens up up up Stay in in the the the the pose for a a a a a a a couple of breaths and then do the the same with your left arm 3 AFTER MARJARYASANA I I I SIT ON
THE THE MAT AND STRETCH THE THE SIDES Feel that your your your weight is is evenly distributed on both buttocks Cross your your your legs straighten your your your back back with a a a a a a a a a a a strong lower back back and and and belly and and and a a a a a a a a a a a proud neck Lean towards the the the the the the side side Bring one arm up and and and let the the the the the the other rest on on on the the the the the the floor Feel the the the the the the stretch on on on the the the the the the side side Inhale and and bring your body back to to a a a a a a a a straight posi- tion tion exhale and and lean to to the the the opposite side Focus on on on the the the the breathing How does it it feel? Are the the the the inhalation and the the exhalation equally long?
BREATHING 152